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| | #1 |
| Registered User | consolidating my 4x a week routine to 3x because of work what do you think? old: m-chest/biceps t-legs th-shoulders/triceps f-back i have had lots of success. working biceps not on back day has given me great success. but have to basically put everything together into a 3x a week mwf because of work m-chest/biceps w-legs/shoulders f-back/trcieps here are the exercises they haven't changed from the old routine but i have had to put everything together because of time constraint, do you think my progress will suffer? MON: Chest/Biceps BB Bench 5x6 Incline Bench 4x8 Pec Flys 3x10 Cable Curls 1x10, 3x8 DB Curls 1x10, 3x8 --------------------------------------------------------- WED: Legs/ Shoulders Military Press 5x6 Rear Raises 1x10, 2x8 DB Shrugs 1x12, 2x10 Squats 5x5 Lunges 3x10 Calf Raises 2x10 ------------------------------------------------------ FRI: Back/Triceps Deadlift 4x5 Pullups 3x8 Pulldown/Row 2x8 BB Rows 5x6 Dips 1x10, 3x8 Kickbacks 1x10, 2x8 |
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| | #2 |
| Registered User | i will give out massive reps, a full 10pts lol if you respond |
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| | #3 |
| Bill Walsh, aka "The Genius" R.I.P. | Here I go, get ready to rep me LOL. 3 days a week should get you results. You can also use a push/pull strategy. Do all pushing movements one training session and pulling movements the next sessions and rotate it that way. I like my volume at 12-15 working sets and 3-4 exercises per muscle. Focus on Time Under Tension (TUT), it can help you have more quality workouts as well. |
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| | #4 | |
| Registered User | Quote:
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| | #5 |
| Snuggle Club™ mascot | I do: Cycle 1 Mon: Chest, delts Wed: Back, tri's Fri: Legs, bi's Adequate rest (2-3 minutes between sets) 3 sets per exercise . 8-10 reps, 6-8 reps and 2-6 reps. Adding weight each set to obtain rep range. Cycle 2 Mon: A. Chest, delt, back width, back thickness, tri's Wed: B. Legs, bi's Fri: A Mon: B Wed: A Fri: B Done with little rest (60 seconds between sets) and TUT (5-7 full second neg) Lighter weight to keep reps up with the added TUT. 3 sets each exercise. 8-10 reps, 6-8 reps and 2-6 reps. You can add weight each set but the lack of rest should keep you in rep range. No one can be a great thinker who does not recognize that as a thinker it is his first duty to follow his intellect to whatever conclusions it may lead. Truth gains more even by the errors of one who, with due study, and preparation, thinks for himself, than by the true opinions of those who only hold them because they do not suffer themselves to think. |
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| | #6 | |
| Registered User | Quote:
what do you think about my choices of exercises and sets? thanks | |
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| | #7 | |
| Snuggle Club™ mascot | Quote:
![]() No one can be a great thinker who does not recognize that as a thinker it is his first duty to follow his intellect to whatever conclusions it may lead. Truth gains more even by the errors of one who, with due study, and preparation, thinks for himself, than by the true opinions of those who only hold them because they do not suffer themselves to think. | |
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| | #8 | |
| Registered User | Quote:
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| | #9 |
| Registered User | just a little update, so today i did legs and shoulders, and had enough time to finish however one thing occurred to me. i did cardio the day before, slow paced at about 30-40 min and today doing squats i had to force my last set. sitting now at home their killing me, i feel like having an advil. should i lower the weight on squats? |
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| | #10 |
| Appnut at large Board Sponsor | if you are still handing out them big 10 reps then i'll answer Nah, don't lower the weight. If you are still in the end getting as much time inbetween doing legs and doing them again, then after a week or two I think it will stabilize outX-factor/proanabol/BAM LG MethylMasterdrol v2 Somnidren GH log FishOil Megadosing Applied Nutriceuticals Representative Better results through science Get 5% off Anabolic Innovations products at NP coupon code BDG23 |
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| | #11 |
| Registered User | every other day equals 3x one week, 4x the next, 3x one week, 4x the next. Would that work for ya? Bringing my fatness ... errr ... fitness!, to a whole new level! |
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